Grp2 workouts Jan 30, 2012

Thursday, Feb 2

Warm up

2/3 x [ 100 drill/swim

100 build]

Main set

2/3 x [8 x 50 descend 1-4, hold fastest time for 5-8

100 easy

3/ 4 x 100 even split

100 easy]

Warm down

200 – 400 as 25 non-fr/ 25 fr

Sunday, Feb 5

Warm up

1\2 x [3 x 50 descend

100 build]

Main set

2/3/4 x [3 x 200 descend (each round take 5 sec off pace time)

100 easy]

Warm down

6/5/4 x 50 ascend